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MENTAL WELLNESS

Reduce Stress Using These 5 Effective Relaxation Techniques

Learn how to relax from stress for a healthy and peaceful life

Music therapy and deep breathing are effective relaxation techniques

Meditation and yoga fall among best relaxation exercises for anxiety

B
Bajaj Finserv Health
March 29th, 2022
10 mins read

Today, as our life has become busier than before, it is important to learn how to combat stress, and activate your body’s natural relaxation response. For you, relaxation techniques at the end of a stressful day may mean different activities, but make sure they do not aggravate the damage already caused by stress. Note that activating your body’s natural stress relaxation response helps you in the following ways. 

  • Lowers your blood pressure 
  • Slows down your breathing 
  • Decreases your heart rate 
  • Brings your mind and body back to balance 

Everybody’s favorite method of relaxation is different, so it is important for you to explore various relaxation techniques to find what’s best for you.  Read on to understand a few relaxation activities you can try in order to reduce stress.

Relaxation Techniques

1. Deep breathing 

Among various relaxation techniques for stress, deep breathing is a powerful and yet simple method. It can be practiced anywhere, at any time and proves to be a great way to keep your stress in check. This relaxation technique can be merged with other techniques such as music therapy. Just take out a few minutes of your schedules and perform deep breathing in the following way: 

  • Find a quiet place and a comfortable seating area. 
  • Sit down keeping your back straight.
  • Keep one hand on your stomach and the other on your chest.
  • Inhale as long as you can through your nose. Feel the hand on your stomach come forward. The other hand should not move a lot.
  • Exhale with your mouth, pushing out all the air that you inhaled. The hand on the stomach should go back to its normal position while your other hand should move only a little.
  • Continue to inhale and exhale at least for 5 minutes using your hands as your guiding measure on whether you are doing it properly. 

2. Music therapy 

Studies show link between music therapy and reduction in stress [1]. Listen to the music that relaxes you more. Generally, a little upbeat music can help you feel motivated, positive and optimistic in life. Slower tempo or mellow songs can relax you and give you peace of mind. Listening to such soothing music is one of the effective relaxation techniques for anxiety and stress!

Tips for relaxation techniques

tips to Reduce Stress

3. Meditation 

When it comes to relaxation, no one can deny the importance of meditation. The practice of meditation not only reduces stress but also helps with negative emotions like anger and anxiety. Meditating regularly also lowers the risk of ailments like bipolar disorder and depression as it keeps your mental health in check. Be sure to meditate at least once every day. Just keep in mind a few simple steps. 

  • Find a comfortable spot and sit upright.
  • Focus on deep breathing.
  • Keep your eyes closed.
  • Take a minute to relax your body.
  • Observe the sensations in your body.
  • Be aware of your thoughts.
  • If your mind wanders start focusing on your breathing. 

Additional Read: Boost Mental Health With Meditation! 

Meditation 

Massage  

You can try self-massaging to reduce stress, especially when you have been sitting too long at your desk. Consider doing the following. 

  • Massage points on your palms. 
  • Massage your knees by stroking that area with your hands. 
  • Massage your neck using your fingers. 
  • Massage your head using your knuckles and fingers. 

After performing these massages, keep your hands over your eyes and take deep breaths for a while. When you remove your hands and open your eyes again, you will be feeling much more relaxed and rejuvenated. 

Additional Read: Yoga for Eyes

Yoga 

Studies have shown various links between yoga and relaxation. It not only benefits in reducing stress and anxiety, but also improves strength and flexibility [2]. Yoga involves many kinds of poses and asanas that you can try, combined with breathing techniques. Yoga nidra is a type of asana between wakefulness and sleep. Yoga nidra benefits your health by increasing your mental clarity and confidence. Here are some other poses you can practice for stress relief. 

  • Cat to cow pose 
  • Bridge pose
  • Childs pose
  • Standing forward bend 

Additional Read: Morning Yoga Exercise

To start your journey and understand the benefits of relaxation, remember the following tips: 

  • Give at least 20 to 30 minutes of your time every day to try some stress relaxation techniques. 
  • Make a schedule and establish a routine while trying new relaxing therapy every week. 
  • Make sure to keep practicing as it may take some time to work out.

Now that you know what is relaxation and its significance, follow simple stress reduction techniques to lead a healthy lifestyle. They will also help you deal with work stress and give you a positive attitude for the day ahead. For more advice on relaxation techniques consult health specialists on Bajaj Finserv Health. Book an online consultation and resolve all your queries from the comfort of your home. To avail cost-effective health insurance plans, you can check out Aarogya Care of Bajaj Health Insurance Plans. These plans cater to your illness and wellness requirements along with comprehensive benefits such as telemedicine option and network discounts. Invest in a Bajaj Health Insurance Policy today and sail through tough medical emergencies with ease.

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